4. The Ex­tra Credit

Women's Health (Malaysia) - - KNOW IT ALL -

A quick way to max out your work­outs is to tack on a fin­isher—an ex­er­cise that squeezes out any drop of juice you may have left in the tank—to the end of your sesh. Prob­lem is, when your body is suf­fi­ciently taxed, your form tends to break down, so it’s not the best time for a dif­fi­cult or high-im­pact ex­er­cise (like, say, a burpee). “The pull-through, by con­trast, is a mod­i­fied swing move­ment, which is smooth and easy on your tired joints, a killer glute and core blaster, and a great car­dio burst, as it kicks up your heart rate quickly,” says Nancy Newell, a cer­ti­fied strength and con­di­tion­ing coach at Cressey Sports Per­for­mance in Hud­son, Mas­sachusetts. Be­cause you’re work­ing for speed and in­ten­sity in­stead of bal­ance and con­trol, you’ll per­form this guy with both feet on the ground in­stead of with one foot raised— it’s safer and more ef­fec­tive when you have more mus­cles shar­ing the load. At the end of any work­out, per­form as many reps with per­fect form as you can in 30 seconds. Rest up to 60 seconds, then re­peat up to five more times.

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